Are You Eating Fake Honey?

Honey has long been praised as a natural sweetener with supposed health benefits, but there’s a sticky truth behind what’s on store shelves. Honey is the third most-faked food in the world, and research shows that 50% to 70% of honey sold in the United States is either fake or adulterated.

 

While we generally don’t recommend consuming honey unless you’re metabolically healthy, not struggling with sugar cravings, and have stable blood sugar levels, we’re often asked about eating this natural sweetener for its health benefits. However, even for those who occasionally incorporate honey, the growing problem of adulterated honey poses serious concerns. Beyond the loss of nutritional value, fake honey can also contain contaminants and mislead consumers trying to make informed, health-conscious choices.

 

Let’s break down how fake honey is made, why it’s so common, and what to look for to ensure you’re getting the real thing. Understanding the truth behind honey fraud is an essential step in protecting your health and avoiding hidden ingredients that could sabotage your wellness goals.

 

What Are the Benefits of Real Honey?

When sourced properly and consumed moderately (FYI, the definition of moderation is highly individualized), real, raw honey may offer several science-backed health benefits, especially in its unfiltered, unpasteurized form. Here are some of the top benefits supported by research:

 

• Antimicrobial and Antibacterial Properties: Raw honey contains hydrogen peroxide and other compounds that inhibit the growth of harmful bacteria and pathogens. Studies have shown its effectiveness against E. coli, Staphylococcus aureus, and Helicobacter pylori.
• Wound Healing Support: Medical-grade honey, like Manuka, has been used to promote wound healing and reduce inflammation in burns, ulcers, and skin infections.
• Rich in Antioxidants: High-quality honey contains a range of antioxidants, including flavonoids and phenolic acids, which can help reduce oxidative stress and support cellular health.
• Soothes Coughs and Sore Throats: Multiple studies suggest honey is more effective than over-the-counter cough suppressants for reducing nighttime coughing in children.
• Supports Gut Health: Certain types of honey act as natural prebiotics, feeding beneficial gut bacteria and supporting digestive health.

 

While real honey may offer legitimate health benefits, we generally do not recommend it as part of a Carnivore elimination diet or root-cause healing protocol. Its high sugar content can spike blood glucose, disrupt metabolic balance, and fuel sugar addiction, especially in those with insulin resistance or chronic inflammation. You can learn more about the risks of excess fructose here.

 

Plus, the benefits highlighted above aren’t exclusive to honey and can be found in other herbal supplements and plant compounds without the sugar risk. Meat is also a good source of antioxidants, and leveraging a carnivore diet can be powerful for gut healing.

 

The widespread issue of honey adulteration means there’s a significant risk of unknowingly consuming fake or contaminated products. Especially for individuals in a healing phase, the risks outweigh the potential rewards.

 

The Prevalence of Fake Honey

 

 

Honey ranks as the third most-faked food in the world, following milk and olive oil, according to a report by the non-profit Food Fraud Database. Adulterated honey is especially pervasive in large-scale commercial supply chains where profit margins are prioritized over purity and safety.

 

A testing initiative by Food Safety News found that more than three-fourths of honey sold in US grocery stores lacked traceable pollen, which is an indicator that the honey had been ultra-filtered or tampered with to disguise its origin.

 

Globally, the issue is just as serious. The European Commission’s Food Fraud Network has identified honey fraud as a persistent and organized problem across international borders, with some shipments testing positive for added sugars and synthetic compounds.

 

With fake honey so deeply embedded in both domestic and international markets, even health-conscious consumers can unknowingly purchase adulterated products, making awareness and traceability more important than ever.

 

What’s in Your Honey?

 

 

The methods used to fake or adulterate honey are vast, sophisticated, and often undetectable to the average consumer. While the label might claim “raw,” “local,” or “organic,” the reality is that many products on the market have been tampered with in one or more of the following ways:

 

• Dilution With Sugars and Syrups: One of the most common forms of adulteration involves dilution with cheap sugars such as high fructose corn syrup, rice syrup, glucose, or beet sugar. These additives not only reduce the purity of honey but can also ferment over time, creating alcohol levels that are unsafe, especially for children.

 

• Overheating During Processing: Many manufacturers heat honey to high temperatures to prevent crystallization and improve shelf appeal, yet still market it as “raw.” Heating destroys the naturally occurring enzymes, antioxidants, and antimicrobial compounds that give raw honey its health benefits.

 

• Feeding Bees Sugar Syrups: Instead of allowing bees to forage for nectar and pollen, some producers feed them high fructose corn syrup. This shortcut results in nutritionally inferior honey that lacks the complex plant compounds found in naturally foraged honey.

 

 

• Pollen Washing and Geographic Masking: Some low-grade honey is stripped of its pollen, which reveals its geographic origin, and then “dusted” with pollen from high-quality sources to falsely elevate its profile. This tactic is often used to obscure honey sourced from countries known for contamination or fraud.

 

• Premature Harvesting: Honey extracted before it has been fully processed by bees is essentially unripe nectar. This substance lacks the antimicrobial properties and complex nutrient profile of mature honey but is still sold under the guise of being fully developed.

 

• Mislabeled “Local” Honey: Products often marketed as “local” or “USA-made” originate from overseas, particularly China, India, or Ukraine, then rebranded through international shipping and bottling loopholes.

 

• Use of Aliphatic Resin Filtration: Industrial filtration using aliphatic resins is a technique often applied to low-grade honey to remove impurities and odor. While it makes the product appear cleaner, it also removes the enzymes, phenolics, and beneficial compounds that define high-quality honey.

 

• Addition of Illegal or Hidden Antibiotics: Some imported kinds of honey contain banned antibiotics used during production. These contaminants are often not disclosed on labels and can pose health risks over time.

 

• Synthetic Honey Production: In some cases, no bees are involved at all. Laboratory-made honey mimics the taste and viscosity using synthetic compounds or sugar solutions, offering zero nutritional value or biological activity.

 

These deceptive practices reduce some of the health benefits of honey and also expose consumers to potential contaminants, making it especially risky for those using honey therapeutically or as part of a clean, whole-food lifestyle.

 

What About Manuka Honey?

 

 

Manuka honey is harvested from bees that forage on the Leptospermum scoparium (Mary’s flower) shrub in New Zealand and some parts of Australia. What sets it apart is its high natural concentration of methylglyoxal (MGO) and non-peroxide antibacterial activity, which measures its ability to kill pathogens and support immune function.

 

The unique compounds, which are not found in significant amounts in other kinds of honey, fuel its global reputation for healing wounds, soothing infections, and providing immune support. Limited floral seasons and regional specialties drive up demand, making jars worth hundreds of dollars.

 

But with high demand and high prices comes high fraud. A 2014 investigation revealed that only one in seven jars labeled “Manuka” were authentic, leaving nearly 85% as cheap or fake versions. In 2016, The Grocer flagged more “Manuka honey” in the UK market than what New Zealand produced. Recent verification efforts using laser-assisted mass spectrometry (LA‑REIMS) found that many products labeled as Manuka, some originating in Australia, still fail authenticity tests.

 

Real Manuka honey’s high MGO content inhibits bacteria. Conversely, fake versions often contain processed sugars or high fructose corn syrup in place of genuine honey. These simple sugars don’t inhibit bacteria; they feed them. This undermines immune health and turns what’s marketed as therapeutic into a potentially harmful sweetener.

 

Given the significant risk of counterfeit Manuka, it’s important to choose brands verified by recognized standards like UMF or MPI’s scientific definition. As with all honey, the danger lies not only in missing potential benefits but in actively fueling bacterial growth with inferior, sugary impostors.

 

The True Source Honey Discovery

 

 

Honey fraud isn’t just a problem at the manufacturing level. It extends to the certification bodies that claim to ensure purity and traceability. One of the most well-known honey certification groups, True Source Honey, was implicated in a 2021 class action lawsuit that revealed a disturbing level of industry corruption.

 

The lawsuit alleged that True Source Honey, rather than acting as a watchdog for honey authenticity, was co-founded and operated by major honey importers and packers who used the organization to manipulate the market. According to court documents, these companies were able to use True Source certification as a cover to sell adulterated or fake honey at significantly lower prices, allowing them to dominate the market and undercut honest producers. This deceptive practice diverted millions of dollars in sales away from legitimate beekeepers, many of whom were left with massive amounts of unsold, authentic honey.

 

More troubling, the lawsuit claimed True Source utilized outdated and unreliable testing methods that failed to detect modern adulteration techniques. In some cases, honey would be tested and certified after being imported. This undermines the entire premise of traceable origin.

 

This scandal highlights a critical truth that consumers cannot rely solely on certification seals to guarantee honey quality or authenticity. Even widely accepted labels can be part of the very fraud they’re meant to prevent.

 

How Do You Test Your Honey?

 

 

With honey fraud so widespread, knowing how to identify real, unadulterated honey is important. While lab testing is the gold standard, there are several simple at-home methods you can use to get a better idea of whether your honey is pure.

 

• Crystallization Test: Pure, raw honey will naturally crystallize over time, especially when stored at room temperature or in the fridge. If your honey remains consistently smooth and runny for months, it’s likely been ultra-filtered, heat-treated, or diluted with syrups.
• Iodine Test (for Cornstarch): Mix a small amount of honey with water and add a few drops of iodine. If the mixture turns blue or purple, it possibly contains cornstarch, which is used in some fake honey to thicken the texture.
• Matchstick Test: Dip the head of a dry matchstick in honey and strike it. If it lights easily, the honey is likely pure. If it fails to ignite, excess moisture or additives are present.
• Water Drop Test: Drop a spoonful of honey into a glass of water without stirring. Real honey sinks to the bottom and stays intact. Fake or adulterated honey dissolves quickly due to added sugars or water content.
• Vinegar Foam Test: Mix honey with water and add a few drops of vinegar. If it foams, the honey is tainted with chalk or plaster powder. These are cheap fillers used in fraudulent products.
• Thumb Test: Place a drop of honey on your thumb. Pure honey will stay in place without spreading, while fake honey tends to run off due to added moisture.
• Texture and Aroma: Authentic honey is thick and sticky, and often has a rich floral or earthy aroma, depending on its source. Overly smooth, watery, or odorless honey can be a red flag.
• Buy Local and Raw: Whenever possible, purchase honey from trusted local beekeepers or farmers’ markets. Look for labels that state “raw,” “unfiltered,” and “unheated,” and avoid products that are overly clear or come from unknown international sources.

 

While these tests aren’t foolproof, using a combination of them can help you spot suspicious honey and avoid spending money on fake or adulterated products. In today’s market, being an informed consumer is your best defense.

 

How Do I Get Real Honey?

 

 

If you choose to include honey in your diet, the safest and most reliable option is to buy it from a local beekeeper. Local honey is far less likely to be adulterated or highly processed, and you have the opportunity to ask direct questions about how the honey is harvested, whether it’s raw and unfiltered, and what the bees are foraging on. Supporting local beekeepers also promotes ethical, sustainable practices and helps preserve the health of local pollinator populations.

 

For those seeking the therapeutic benefits of Manuka honey, it’s especially important to verify authenticity due to the high rate of fraud associated with this premium product. Authentic Manuka honey should be clearly labeled with its MGO, UMF, and/or NPA ratings.
As mentioned above, MGO (Methylglyoxal) is the primary compound responsible for Manuka’s powerful antibacterial effects. Higher numbers (e.g., MGO 250+ or above) indicate stronger potency. UMF (Unique Manuka Factor) is a trademarked grading system that measures MGO along with other compounds unique to Manuka, such as leptospira and DHA.

 

A UMF rating of 10+ or higher is typically needed for therapeutic use. NPA (Non-Peroxide Activity) is an older scale that directly corresponds to antibacterial strength and is roughly equivalent to UMF in value.

 

To ensure you’re getting real Manuka, look for a UMF-certified label or verification from New Zealand’s Ministry for Primary Industries (MPI). Authentic products will often include a batch number and traceability information. Be cautious of terms like “Active” or “Bio-Active,” which are unregulated and frequently used to market counterfeit honey. Whether you’re using honey for health or flavor, choosing products with transparency and traceability is key to avoiding deception.

 

Closing Thoughts On Fake Honey

Honey is just one of many examples highlighting the growing problems in our modern food system, where profit often takes priority over purity. From deceptive labeling to large-scale adulteration, it’s becoming harder for consumers to trust what’s on store shelves.
This is why a meat-heavy, nutrient-dense diet offers such a strong foundation for health. Animal-based foods are minimally processed, harder to counterfeit, and rich in the essential nutrients our bodies need to heal and thrive.

 

For those who tolerate honey and choose to include it occasionally, your best option is to buy directly from a local beekeeper. Not only does this support small-scale, ethical producers, but it also gives you greater confidence in the quality of your food. Fortunately, there are several simple at-home tests, as outlined above, that can help you determine whether your honey is the real deal.

 

While eating fake honey once in a while likely isn’t harmful for most people, it becomes a bigger concern for those using honey therapeutically or consuming it regularly. If you’re relying on honey for its health benefits, purity matters.

 

Work With Our Trusted Carnivore Diet Functional Medicine Practitioners

Our Empower Functional Health practice is honored to be trusted carnivore diet functional medicine practitioners, supporting patients and clients from around the globe. We’re passionate about helping individuals achieve root-cause healing in order to live the life they are meant to, nearly symptom-free. We provide holistic health thought leadership and evidence-based insights, paired with clinical pearls, to help you achieve your wellness goals. We welcome you to explore our free resources, and if you find that self-troubleshooting falls short, we’re here to guide you with personalized support and protocols. Our Personalized Health Plan (PHP) is the ideal starting point for uncovering your root causes. You can learn more about this powerful, proprietary tool in-depth here.  

 

DISCLAIMER: This content is for educational purposes only. While we are board-certified in holistic nutrition and are functional practitioners, we are not providing medical advice. Whenever you start a new diet or protocol, always consult with your trusted practitioner first.